How Meditation Works: The Process of Meditation

You begin by assuming a posture that allows smooth and natural breathing.

Why?

According to the Yoga Sutras of Patanjali, a stable and comfortable posture (Sthira Sukham Asanam) is essential to prevent bodily distractions during meditation.
Sitting with a straight spine in a cross-legged position (e.g., Padmasana or Sukhasana) keeps energy channels (nadis) aligned and open.

Start with slow, rhythmic breathing (inhale and exhale) for about a minute or two.

This step prepares the lungs to adjust to a steady flow of oxygen.

How does this help?

The rhythmic breathing calms the nervous system and activates the parasympathetic response, as described in Pranayama practices from Hatha Yoga.
It allows the brain to focus and reduce external distractions, creating a mental stillness conducive to meditation.

As you continue controlled breathing, the lungs optimize oxygen exchange.

This balanced oxygen inflow assists the heart in pumping blood uniformly throughout the body.

What happens next?

As per Vedic teachings, the regular flow of prana (life force) purifies nadis (energy channels), facilitating mental clarity and inner calm.

Maintain a pattern of slow breathing:
• Inhale deeply through the nose.
• Hold the breath momentarily.
• Exhale slowly and completely through the nose.

Gradually extend the duration of your breathing cycles as you progress.

Why?

The Pranayama practices emphasize the importance of prolonged breathing to increase lung capacity and allow the mind to adapt to less oxygen intake.

With prolonged breathing, the brain perceives a decrease in oxygen levels.

As the body adjusts to using less oxygen, it transitions into a deeper state of relaxation.

What occurs during this phase?

The Yoga Vashishtha explains that the slowing of breath and mind leads to pratyahara, where the senses withdraw from external stimuli and the body enters a tranquil state.
The brain slows down its activity as it conserves energy, allowing deeper introspection.

As the brain slows further, you might feel a "jolt" or "shock" sensation.

This happens because the neurons accelerate briefly to regain control of the body, signaling a shift into deeper meditation.

What does this signify?

Ancient texts like the Mandukya Upanishad describe this as the transition into turiya, the state beyond waking, dreaming, and deep sleep, where the subconscious begins to awaken.

At this point, the body operates autonomously, with the brain maintaining only essential life functions.

Your awareness shifts entirely inward, and you lose the sense of control over your physical body.

What is happening?

The Bhagavad Gita refers to this as a state of equilibrium where the practitioner connects with the inner self (Atman).

As you continue, your mind dives deeper into the subconscious.

In this ultimate state, your body vibrates harmoniously with the surroundings.

Why does vibration matter?

The Nada Yoga philosophy states that the universe is made up of vibrations, and aligning with these vibrations leads to harmony and unity with the cosmos.

Breathing as the Foundation:

The Rigveda emphasizes Prana (breath) as the essence of life. Proper breathing connects the individual to the universal life force.

Physical and Mental Stillness:

Stillness (both physical and mental) is critical for meditation. The Patanjali Yoga Sutras stress that complete control of thought waves (Chitta Vritti Nirodha) is the ultimate goal of meditation.

Alignment of Vibrations:

The Tantras teach that mantras and vibrations are tools for tuning the body and mind to cosmic frequencies.

Subconscious Exploration:

Entering the subconscious state allows access to samskaras (deep impressions) and facilitates spiritual growth. This is elaborated in the Mandukya Upanishad.

Meditation works through a process of aligning the body, breath, and mind to reach deeper states of relaxation and awareness. By following a structured approach rooted in Vedic wisdom and modern techniques, practitioners can experience profound mental clarity, emotional stability, and spiritual growth.